While no food alone is going to BURN fat away, there are plenty of foods out there that can aid in weight loss by increasing your metabolism and help you feeling full.
These fat burning foods often contain one or more of the following:
Satiety: Satiety is the feeling of being full. Usually nutrient-dense foods loaded with fiber, healthy fats, and protein will offer more satiety than nutrient-poor foods.
A high thermic effect: Foods like legumes and nuts have a high thermic effect, meaning they take longer to digest and, in the process, your body burns more calories doing so.
Anti-inflammatory properties: Inflammation can increase your risk of disease and weight gain, so it's best to focus on foods with anti-inflammatory properties like berries and fatty fish in order to combat the risk.
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Let's take a quick look at 4 foods that you can easily add into your nutrition plans to help you burn fat! Recipes included!
1. GREEK YOGURT
Yogurt - depending on the type - can be high in protein, calcium, vitamins, and live cultures (or probiotics) which can enhance the gut microbiota. These nutrients can offer protection for bones and teeth and help your digestive system function properly! Also, probiotics can boost the immune system and help with weight management, as well as enhance absorption of critical vitamins and minerals.
A gut-friendly diet that contains plenty of fiber, prebiotics, and fermented foods rich in probiotics can help the beneficial bacteria in your gut to thrive! Good bacteria keeps you healthy by supporting your immune function and controlling inflammation and also helps your body digest food.
Greek yogurt contains high amounts of protein and fiber compared to other varieties, and low-fat options make this food a good option for maintaining a trim figure. This type of yogurt is also an excellent source of iodine - iodine is important for proper thyroid function, and the thyroid is essential for a healthy metabolism. Geek yogurt is packed with protein and calcium, and also contains lots of probiotics! It can be a very filling as a snack or a meal.
It is recommended that you stick to plain options and keep the fat content to 2% or less. If you need to sweeten it up a tad, add 1-2 teaspoons of honey will give you great flavor and will be less calories than what’s found in the flavored Greek yogurt varieties.
Yogurt has a low lactose content, so a person with a lactose intolerance will likely find it more tolerable than milk. And since yogurt contains bacteria that aid digestion, many people may tolerate yogurt without experiencing negative symptoms. Looking for some non dairy alternatives? No worries, I have got you covered! Check out my blog post on Popular Dairy Alternatives To Try!
Greek Yogurt Chicken Salad
- 3 cups cooked boneless chicken breasts, diced
- 2 cups seedless red grapes, halved
- 3 medium stalks celery, diced
- 2 large green onions, thinly sliced (about 1/4 cup)
- 1/2 cup sliced almonds
- 1 cup plain nonfat Greek yogurt
- 2 tbsp nonfat milk
- 2 tsp honey
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 2 tbsp fresh dill, chopped
- Place the diced chicken, grapes, celery, green onions, and almonds in a large bowl.
- In another bowl, whisk together the Greek yogurt, milk, honey, salt, and pepper.
- Pour over the chicken mixture and toss to coat.
- Add additional salt and pepper as desired.
- When ready to serve, sprinkle with fresh dill.
Serves: 5 | Serving Size: 1 cup
Calories 228 | Protein 27g | Carbs 17g | Fat 6g | Fiber 2g
2. KIDNEY BEANS
Beans are one of the healthiest foods you can consume and they are great for belly fat loss as they are rich in soluble fiber! Some studies have linked the consumption of beans to a reduced risk of obesity. Kidney beans are considered a great protein source for both vegetarians and vegans. Besides being a great source of fiber, kidney beans are also a good source of complex carbs. This makes them harder to break down while the body digests them. Hence, eating kidney beans can keep you feeling fuller for longer.
Humans can't digest dietary fiber, though it is an important aspect of balanced nutrition. There are two types of dietary fiber, found only in plants: soluble and insoluble, and both play a role in maintaining stable glucose levels and digestive regularity. Fiber is critical for aiding body systems so that each nutrition-processing function performs its best. Incorporate whole grains, fresh fruits and vegetables, and legumes into your diet as beneficial fiber sources.
Veggie Lovers Chili
- 1 cup diced tomatoes
- 4 cups reduced-sodium vegetable broth
- 1 cup black beans, rinsed and drained
- 1 cup white beans, rinsed and drained
- 1 cup red kidney beans, rinsed and drained
- 1 cup lima beans
- 1 cup chopped onion
- 1 green bell pepper, seeded and chopped
- 2 cloves garlic, minced
- 2 tbsp chili powder
- 2 tbsp dried oregano
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1-2 tsp hot sauce
- 1/3 cup couscous
- 1/3 cup chopped fresh cilantro leaves
- Salt & pepper
- In a slow cooker, combine all ingredients but the couscous, cilantro, salt and pepper.
- Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
- Five to 10 minutes before serving (depending on the temperature of the slow cooker) add couscous, cover and cook, until couscous is tender.
- Season to taste, with salt and black pepper.
- Just before serving, top each serving with a dollop of sour cream and cilantro.
- Freeze reaming chili in airtight container and save for another meal.
Serves: 5 | Serving Size: 1 Bowl
Calories 550 | Protein 35g | Carbs 83g | Fat 4g | Fiber 23g
Carbs get a bad rep and lots of times I hear people cutting them out of their diet! Why would you do that when carbs are your body's main fuel source! Regular eating complex carbs, like oats actually helps your metabolism. Oats are 100% whole grain and one of the best sources of fiber! Oats support gut health, blood sugar balance and more!
Fiber takes up a lot of space in your stomach. When it does this, it absorbs water, helping you feeling fuller longer, even if it is low in calories. Fiber also helps keep you regular in the bathroom and prevents bloating!
Be sure to watch out for sweetened oats. Stick to oat ban or steel cut oats for the best nutrition! Adding your own toppings to make oats taste great, such as yogurt, honey, berries and coconut shavings is a good way to keep your meal delicious and satisfying!
Are you eating enough carbs to get results that you've always wanted? Check out my blog post on Why You Need Calories & Carbs For Results to learn more!
Baked Apples With Oats
- 3 apples
- 2 tbsp coconut oil
- 1 tbsp brown sugar
- 1 tsp cinnamon
- 1 tsp nutmeg
- Salt & pepper, to taste
- ¼ cup apple cider
- ½ cup nut milk, heated
- 2 scoops Rebecca’s healthy meal protein
- 1 cups quick-cooking steel-cut oatmeal
- 1 cup Greek yogurt
- Heat the oven to 375F.
- Cut the top part of the apple off, about half an inch, and hollow out core.
- Turn apple into a little bowl.
- Place apple in a muffin pan, standing upright.
- Coat inside of apples with coconut oil and a pinch of brown sugar, cinnamon and nutmeg.
- Add a splash an apple cider to the bottom of each muffin container, making sure not to pour inside of the apple.
- Cover the muffin pan with foil and bake for roughly 30-35 minutes, or until apples become soft.
- Remove foil and let bake for roughly 7 minutes.
- Remove from heat.
- Prepare oatmeal according to package instructions.
- Add cinnamon, brown sugar and nutmeg to oatmeal.
- Set aside.
- In a small bowl, mix together Greek yogurt and healthy meal protein.
- Stuff baked apples with oatmeal mixture and top with a hearty scoop of Greek yogurt.
- Store leftovers in an airtight container and save for another meal.
Serves: 3 | Serving Size: 1
Calories 489 | Protein 20g | Carbs 68g | Fat 21g | Fiber 12g
You guessed it, Broccoli has fiber! However, apart from high-quality fiber, broccoli also contains phytochemicals! These phytochemicals help enhance fat loss in the body. Although the body does not need them to survive, phytochemicals can have positive health effects. The phytochemicals found in broccoli are known to activate your brown fat cells and also helps to beat the bloat after a particularly salty meal.
Broccoli contains calcium, which is good for healthy joints and weight loss. Did you know? That the more calcium in a fat cell, the more fat that cell will burn?! EAT YOUR BROCCOLI PEOPLE!
- Boosts body absorption of Iron
- Protects your heart
- Filled with Antioxidants
- Aids in digestion
- Helps control blood sugar
Orange Chicken & Broccoli
- 2 chicken breasts, cut into bite-sized pieces, boneless and skinless
- 1 tbsp coconut oil
- 1/4 cup chicken stock
- 3 tbsp honey
- 2 cloves of garlic, minced
- 1 tbsp orange zest
- 1/4 cup fresh orange juice
- 3 tbsp coconut aminos
- 1 1/2 tsp sriracha sauce
- 1/4 tsp ground ginger
- 1 pinch red pepper flakes
- 1 tsp sesame seeds
- 1 head of broccoli, florets removed and stems trimmed
- Melt coconut oil in medium skillet over medium heat.
- Add in chicken pieces and cook until cooked through and browned, about 8-10 minutes.
- Remove from skillet and set aside.
- While chicken is cooking, stir together chicken stock, honey, garlic, orange zest, orange juice, coconut oil, sriracha sauce, ginger and red pepper flakes.
- Pour into heated skillet once chicken has been removed and reduce to low heat.
- Cook, stirring often, until sauce has been reduced and coats the back of a wooden spoon.
- Remove from heat and pour over chicken.
- To serve, spoon chicken over a bed of steamed broccoli and then spoon on additional sauce.
- Top with sesame seeds.
Serves: 2 | Serving Size: 1
Calories 662 | Protein 86g | Carbs 20g | Fat 21g | Fiber 8g
Now that you've had a closer look at 4 Fat Burning Foods, its time to include them in your meal plan! Eating these foods will provide your body with lots of healthy nutrients. Regular fat loss diets tend to leave people feeling hungry and deprived so make sure to eat a wide variety of foods to get all the goodness you can get!
These foods will help you burn fat, however if not paired with a healthy balanced diet and a workout routine, they may not be as effective! By joining BURN by Rebecca Louise you are guaranteed to hit your fitness and nutrition goals all while BURNING that FAT! Join now to get daily workouts, healthy recipes and mindset videos that will take you to the next level! Join now!
Do you eat some of these foods already?!
Tell me in the comments what recipes you like make!